Chicken Salad

You can try this salad on wheat bread or a pita. For a really flavorful salad, use 8oz of rotisserie chicken.

8 oz chicken breast,cooked and finely chopped
2 celery stalks, chopped
2 Tbs plain, fat-free greek yogurt
2 tsp honey mustard
dash of seasoned salt
pepper to taste

Mix all ingredients together. For best flavor, refrigerate for at least 2 hours before serving.

Optional- For a sweeter salad, add in raisins.
For more crunch, add in fresh snap peas.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 76 Carbs- 1g Protein- 13g Fat- 0.5g

http://www.flickr.com/photos/stevendepolo/3640270410/sizes/m/in/photostream/

Easy Chicken-Mushroom Quesadillas

Ingredients
1 tablespoon canola oil
1 large onion, chopped (about 2 cups)
8 ounces white button mushrooms, (about 3 cups)
3 cloves garlic, minced
2 cups cooked chopped skinless, boneless chicken breast (1 breast half)
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
2 cups baby spinach leaves, sliced into ribbons
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
4 (10-inch) whole-grain flour tortillas
1 cup shredded Mexican cheese mix or Cheddar
1/2 cup salsa
1/4 cup reduced-fat sour cream
Directions
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, cumin, chili powder and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.

Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.

http://www.foodnetwork.com/recipes/ellie-krieger/easy-chicken-mushroom-quesadillas-recipe/index.html

French Toast

This is a super simple recipe, but a fun way to start the day!

8 -10 slices whole wheat bread

6 egg whites

1 egg yolk

1/4 cup skim milk

1/2 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp all-spice

pinch salt

Heat non-stick skillet to medium heat. Grease pan if necessary. Beat eggs and milk until smooth. Beat in spices and salt. Dip bread into mixture, coating both sides, letting extra drip off. Fry for about a minute on both sides, or until light brown.

Serve with fresh fruit, or light margarine and lite syrup.

Makes about 5 servings. 2 slices per serving.

Nutrition Facts (per serving):

Calories- 185 Carbs- 27g Protein- 12g Fat- 3g

http://www.flickr.com/photos/roboppy/24616167/

Extra Lean

Unfortunately, I don't have the time to post all of the tasty-looking recipes that I have been finding in Mario Lopez's new book Extra Lean: The Fat-Burning Plan That Changes The Way You Eat For Life.

The reason I actually picked up this book in the first place was because of an interview that he did with a local news station a few months ago. I was casually listening to the report, when suddenly I heard Jared's philosophies spoken in a stranger's voice. My jaw dropped to the floor as I realized that someone out there understood what Jared does day in and out. Our local interview is not available to view, but a similar one can be seen by clicking here.

The program outline is similar to what Jared does, however it is not individualized for gender, age, or fat-loss goal. I do recommend looking through the variety of recipes that he has available. The break-down of proteins, carbs, and fat is listed for each meal, but not always for individual recipes. Try something new and enjoy!

http://extratv.warnerbros.com/extralean/

Marmalade Chicken

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon red-wine vinegar
1 tablespoon orange marmalade
1/2 teaspoon Dijon mustard
1/2 teaspoon cornstarch
8 ounces chicken tenders
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1 large shallot, minced
1/2 teaspoon freshly grated orange zest

PREPARATION
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
TIPS & NOTES
Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION
Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

2 servings

Active Time: 20 minutes

Total Time: 20 minutes

Recipe and Picture;
http://www.eatingwell.com/recipes/marmalade_chicken_for_two.html

Mushroom Stroganoff

I LOVE stroganoff! For the past few months, I have been trying to perfect this recipe. There are still variations that I like to do, depending on the day, but this is a pretty good basic one. Enjoy!

1 lb lean ground turkey
8 oz uncooked whole wheat bow-tie noodles
2 cups or 8 oz package sliced mushrooms
1 can Healthy Request cream of mushroom soup
1/2 cup fat free sour cream
1/2 cup minced onion
1 Tbs light margarine
1 garlic clove, minced
1 tsp beef bouillon
1/8 tsp Worcestershire sauce
pinch of parsley
salt and pepper to taste

Saute mushrooms, onion, and margarine in a pan until tender. Mix turkey with bouillon and garlic. Cook on medium heat. Drain any excess fat. Cook noodles as package directs. In a large sauce pan on medium low heat, mix together turkey, mushroom, onion, and soup. Add in Worcestershire sauce, parsley, and sour cream. Spoon over noodles and serve.

Optional: Sprinkle with parmesan cheese before serving.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 395 Carbs- 53g Protein- 40g Fat- 5g

http://www.flickr.com/photos/leoslo/5259491734/

Sweet Potato Fries

Sweet Potato Fries

^{Harmon’s Grocery Keepin’ It Fresh Ad - April 2009}

3 sweet potatoes – peeled and sliced in ½” wedges

¼ cup canola oil (or olive oil)

2 teaspoons salt

½ teaspoon black pepper

½ teaspoon ground ginger

Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well.  Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown, about 20 minutes.  Remove to a paper towel lined plate.

Prep Time: 10 minutes        Ready In: 30 minutes       Serves 6

http://www.flickr.com/photos/notahipster/3001628444/sizes/m/in/photostream/